Low-Carb-Diet-for-Beginners

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Contents
Introduction
PART	ONE
The	Low-Carb	Diet
Chapter	One:	What	Is	a	Low-Carb	Diet?
How	and	Why	Low-Carb	Diets	Work
Why	Choose	a	Low-Carb	Diet	for	Weight	Loss?
How	to	Lose	Weight	on	a	Low-Carb	Diet
Health	Benefits	of	Low-Carb	Eating
Debunking	Common	Myths	About	Low-Carb	Diets
Chapter	Two:	Getting	Started	with	the	Low-Carb	Diet
How	Much	Carbohydrate	Is	Enough?
Eliminate	the	Bad	Carbs
What	About	Good	Carbs?
Okay,	Sugar’s	Out.	What	About	Artificial	Sweeteners?
Good	Fats	Versus	Bad	Fats
Alcoholic	Beverages
Putting	It	All	Together
Low-Carb	Shopping	Tips
Stocking	the	Low-Carb	Kitchen
Tips	for	Dining	Out
Cooking	Tips
Ten	Tips	for	Success
Chapter	Three:	The	Meal	Plan
How	to	Use	This	Low-Carb	Diet	Meal	Plan
Seven-Day	Meal	Plan
PART	TWO
Recipes
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Chapter	Four:	Breakfast
Spring	Pea	and	Mint	Frittata	with	Goat	Cheese	and	Pancetta
Prosciutto,	Spinach,	and	Cream	Baked	Eggs
Bacon-Crusted	Mini	Quiches	with	Mushrooms	and	Greens
Crispy	Cauliflower	Pancakes
Savory	Cottage	Cheese	Muffins
Fluffy	Almond	Pancakes	with	Fresh	Berries
No-Bake	Peanut	Butter—Coconut	Protein	Bars
Glazed	Cinnamon	Roll	Muffins
Chapter	Five:	Appetizers	and	Snacks
Crispy	Parmesan	Kale	Chips
Baked	Barbecue	Zucchini	Chips
Bacon-Chile-Cheese	Bites	with	Pecans
Olive	Tapenade—Filled	Cucumber	Bites
Cabbage-Wrapped	Fresh	Thai	Spring	Rolls
Orange	Cream	Ice	Pops
Chocolate	Shake
Cherry	and	Chocolate	Snack	Bars
Chapter	Six:	Soups	and	Salads
Butternut	Squash	and	Chipotle	Soup
Roasted	Cauliflower	Soup	with	Smoked	Gouda
Veggie-Packed	Minestrone	Soup
Creamy	Chicken	Soup	with	Roasted	Garlic
Kale	and	Almond	Salad	with	Parmesan	Cheese	and	Lemon	Vinaigrette
Radicchio,	Fennel,	and	Orange	Salad	with	Olive	Vinaigrette
Cobb	Salad
Steak	Salad	with	Blue	Cheese	Dressing
Chapter	Seven:	Entrées
Pizza	Margherita	with	a	Cauliflower	Crust
Quinoa	and	Vegetable	Gratin
Brazilian	Garlic-Lime	Shrimp
Seared	Trout	with	Cherry	Tomatoes	and	Bacon
Roasted	Salmon	with	Caramelized	Leeks
Seared	Chicken	Veracruz
Prosciutto-Wrapped	Chicken	Stuffed	with	Goat	Cheese
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Lemon-Rosemary	Seared	Steak	with	Asparagus	and	Mushrooms
Chapter	Eight:	Desserts
Banana-Chocolate—Peanut	Butter	“Ice	Cream”
Chocolate	and	Vanilla	Meringue	Swirls
Cinnamon-Pecan	Thins
Honey-Blueberry	Tart
Nut-Crusted	Mini	Maple	Cheesecakes
Carrot	Cake	with	Whipped	Coconut	Cream	Frosting
Chocolate-Filled	Strawberry	SoufflÉs
Frosted	Brownies
Appendix	A:	Ten	Tips	for	Dining	Out
Appendix	B:	High-Carb	Foods	and	Lower-Carb	Alternatives
Appendix	C:	Low-Carb	Foods
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Introduction
elcome	 to	Low-Carb	Diet	for	Beginners.	It’s	more	than	likely	that	you’ve	picked
up	this	book	because	you	want	to	lose	weight.	As	you’ll	learn	here,	many	people
successfully	lose	weight	by	reducing	the	carbohydrates	in	their	diets.	Low-carb
diets	also	have	many	other	health	benefits,	including:
•	Alleviating	depression
•	Increasing	energy
•	Improving	cholesterol	levels
•	Reducing	insulin	resistance
•	Preventing	diabetes
Low-carb	 diets	 have	 become	 extremely	 popular	 in	 recent	 years	 for	 the	 simple
reason	that	they	are	easy	to	follow	and	are	a	quick	and	relatively	painless	solution	to
many	health	issues,	including	excess	weight,	sluggishness	and	fatigue,	and	poor	mood.
Sticking	to	a	low-carb	diet	can	help	you	conquer	sugar	cravings,	and	it	can	regulate	your
blood	sugar	and	certain	hormones	that	control	appetite	and	satiety.	As	a	result,	you’ll
lose	 weight,	 decrease	 your	 blood	 pressure,	 reduce	 your	 risk	 of	 diabetes	 and	 other
diseases,	increase	your	energy,	and	boost	your	mood.
In	most	low-carb	diets,	there	are	no	restrictions	on	portion	size,	or	on	amounts	of
calories,	 fat,	 sodium,	or	cholesterol	you	consume.	For	 this	 reason,	 low-carb	diets	are
very	appealing	to	those	who	enjoy	eating	and	aren’t	inclined	to	painstakingly	count	the
calories	of	everything	they	eat	throughout	the	day.	A	low-carb	diet	requires	restricting
only	 the	amount	of	 carbohydrates	you	eat,	with	per-day	carbohydrate	 limits	 ranging
from	50	to	100	grams,	depending	on	your	size,	activity	level,	and	other	factors.	Reϐined
grains	and	added	sugars	are	entirely	off	the	menu,	but	many	other	foods	can	be	enjoyed
virtually	without	a	care.
Whether	you’ve	tried	a	low-carb	diet	before	or	this	is	the	ϐirst	time	you’ve	given	it
any	 thought	 at	 all,	 you	might	 think	 that	 you’ll	 have	 to	 give	up	 all	 the	 foods	 you	 love
most.	Happily,	 this	book	will	 show	you	 that’s	not	 true.	 In	 fact,	many	of	 your	 favorite
foods	can	still	be	on	your	menu.
If	you	are	trying	to	lose	a	few	(or	many)	pounds,	control	your	blood	sugar,	reduce
your	 blood	 pressure,	 have	 more	 energy,	 reduce	 cravings,	 or	 alleviate	 symptoms	 of
depression,	a	low-carb	diet	may	very	well	be	the	answer	you’ve	been	looking	for.
Low-Carb	Diet	for	Beginners	is	ϐilled	with	information	that	will	help	you	tackle	these
issues	 and	 more.	 You	 will	 ϐind	 all	 of	 the	 basic	 information	 you	 need	 to	 better
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understand	 low-carb	eating	and	 to	 learn	how	to	make	changes	 in	your	eating	habits.
This	book	provides:
•	An	introduction	to	low-carb	diets,	how	and	why	they	work,	and	the	truth	about	many
common	low-carb	diet	myths
•	A	basic	low-carb	eating	plan
•	Numerous	easy,quick,	and	delicious	recipes	that	fit	the	plan
The	book	is	divided	into	two	parts.	Part	One	provides	an	overview	of	low-carb	diets,
a	detailed	explanation	of	 the	 science	behind	 low-carb	eating	and	how	 it	 affects	 your
weight	and	general	health,	and	an	examination	of	the	health	beneϐits	of	low-carb	eating.
It	 also	 provides	 a	 guide	 to	 getting	 started	 with	 low-carb	 eating,	 and	 offers	 tips	 for
reading	nutrition	labels,	grocery	shopping,	stocking	your	pantry,	and	low-carb	cooking.
It	 answers	many	commonly	asked	questions	about	 low-carb	diets,	debunks	 common
myths	about	low-carb	diets,	and	explains	the	difference	between	“good	carbs”	and	“bad
carbs.”	Finally,	a	seven-day	meal	plan	shows	you	what	low-carb	eating	looks	like	on	a
day-today	basis.
Part	Two	offers	low-carb	recipes	that	will	help	you	to	make	quick	and	simple	meals
that	are	very	low	in	carbs	but	full	of	delicious	ϐlavor.	With	these	recipes	in	hand,	you’ll
begin	your	 low-carb	diet	by	eating	meals	that	 truly	satisfy	you.	Since	you’ll	be	eating
foods	you	love	and	are	enjoying	your	meals,	you’ll	be	more	likely	to	stick	to	the	diet	for
the	long	term.	Before	you	know	it,	you’ll	be	well	on	your	way	to	better	health.
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PART ONE
The Low-Carb Diet
CHAPTER ONE WHAT IS A LOW-CARB DIET?
CHAPTER TWO GETTING STARTED WITH THE LOW-CARB DIET
CHAPTER THREE THE MEAL PLAN
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CHAPTER 1
What Is a Low-Carb Diet?
A	 low-carbohydrate	 diet	 is	 any	 diet	 plan	 in	 which	 carbohydrates	 are	 limited.
Carbohydrates,	often	called	carbs,	are	nutrient	compounds	found	in	a	wide	variety	of
foods—both	 healthful	 and	 unhealthful—including	 bread,	 legumes,	 dairy	 products,
potatoes,	broccoli,	apples,	pasta,	soda,	corn,	and	chocolate.	The	most	common	forms	of
carbohydrates	are	sugar,	fiber,	and	starch.
The	quantity	 of	 carbohydrates	 a	 person	 can	 eat	 on	 a	 low-carb	diet	 varies	widely
from	person	to	person.	The	goal	is	to	ϐind	a	level	that	works	for	you,	the	level	where	you
lose	weight	and	feel	great.	For	most	people,	carbs	will	be	about	20	percent	(or	less)	of
their	daily	caloric	intake.	For	the	average	2,000-calorie-per-day	diet,	that	means	about
100	 grams	 of	 carbohydrates	 are	 allowed	 per	 day.	 In	 most	 low-carbohydrate	 diets,
reϐined	grains	(white	ϐlour,	white	rice,	etc.)	and	added	sugars	are	considered	mostly,	if
not	entirely,	off	limits.	There	are	many	different	low-carb	diet	plans,	including	Atkins,
the	Zone	Diet,	Protein	Power,	Sugar	Busters,	South	Beach,	the	Paleo	or	Caveman	Diet,
and	many	others.	While	these	diets	all	differ	from	one	another,	the	one	thing	they	have
in	common	is	that	they	severely	restrict	dietary	carbohydrates	and	rely	on	protein	and
fats	for	the	majority	of	daily	calories.
Low-carbohydrate	diets	are	extremely	popular	among	those	trying	to	lose	weight.
Many	people	who	embark	on	low-carb	diets	report	that	their	energy	levels	soar	as	their
cravings	for	carb-heavy	foods	plummet.	These	diets	are	fairly	easy	to	follow	since	they
do	 not	 require	 detailed	 tracking	 of	 foods	 or	 calories	 eaten.	 And	many	 people	 lose	 a
significant	amount	of	weight	on	these	diets,	adding	greatly	to	their	appeal.
HOW AND WHY LOW-CARB DIETS WORK
At	 the	 most	 basic	 level,	 all	 weight-loss	 diets	 work	 by	 reducing	 your	 overall	 caloric
intake	 to	 below	 the	 level	 that	 your	 body	 uses	 throughout	 the	 day,	 creating	 what’s
known	as	a	calorie	deϐicit	(consuming	fewer	calories	than	you	burn).	Many	diets	help
you	to	lose	weight	simply	by	restricting	the	number	of	calories	you	consume	each	day
so	that	you	create	a	calorie	deϐicit.	This	 is	how	low-calorie	diets	work.	 It	 is	also	how
low-fat	diets	work.	Because	fat	has	more	calories	per	gram	than	either	carbohydrates
or	protein,	by	reducing	the	amount	of	fat	you	eat,	you	reduce	your	calorie	intake.
It	may	come	as	a	surprise	to	you	that	 the	 low-carb	diets	cause	weight	 loss	 in	the
same	way,	by	creating	a	calorie	deϐicit.	The	difference	is	that	low-carb	diets	work	not	by
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telling	you	how	many	calories	you	can	put	in	your	mouth,	but	by	affecting	your	body’s
internal	 engine—the	 hormones	 and	 neurotransmitters	 that	 determine	 your	 hunger,
satiety,	energy	 levels,	and	cravings—and	thereby	causing	you	to	want	 fewer	calories.
Numerous	 scientiϐic	 studies,	 in	 fact,	 have	 shown	 that	 people	 lose	 about	 the	 same
amount	of	weight	on	a	low-carb	diet	as	on	a	low-calorie	diet,	even	though	they	do	not
limit	portions	or	count	calories.	People	on	low-carb	diets,	it	seems,	have	fewer	cravings
and	feel	satisϐied	with	fewer	calories.	As	a	result,	they	naturally	consume	fewer	calories,
and	therefore	they	lose	weight.
To	understand	how	and	why	the	low-carb	diet	works,	we	ϐirst	have	to	look	at	what
happens	 to	 carbohydrates	 after	 you	 consume	 them.	 The	 human	 body’s	 primary	 fuel
source	is	carbohydrates.	After	eating	carbohydrates,	through	the	process	of	digestion
your	 body	 breaks	 them	 down	 into	 simple	 sugars,	 which	 are	 then	 absorbed	 into	 the
bloodstream,	where	they	are	known	as	blood	sugar	(glucose).	With	the	help	of	insulin,
glucose	 is	 carried	 to	 your	 body’s	 cells,	 where	 it	 is	 used	 for	 energy,	 the	 fuel	 for
everything	you	do,	from	breathing	or	walking	to	running	a	marathon.	Excess	glucose	is
converted	to	fat.	When	carbohydrates	are	limited,	the	body	is	forced	to	burn	the	stores
of	glucose	in	the	fat	cells	for	energy.	On	a	most	basic	level,	then,	low-carbohydrate	diets
work	by	limiting	the	body’s	fuel	and	forcing	it	to	burn	its	fat	stores	for	energy.
But	there	is	more	to	it	than	that.	Insulin’s	job	is	to	take	glucose,	or	sugar,	from	your
blood	 and	 deliver	 it	 to	 the	 fat	 cells.	 The	 problem	 is	 that	 when	 insulin	 sends	 those
glucose	calories	to	your	fat	cells,	you	no	longer	have	access	to	those	calories	for	energy.
Your	 blood	 sugar	 plummets	 and	 you	 feel	 lousy—lethargic	 and	 hungry.	 So	 your	 body
responds	by	eating	more	to	make	up	for	the	loss	of	energy,	which	sends	more	glucose
to	your	fat	cells,	which	causes	you	to	eat	even	more.
Put	all	this	together	and	you	see	that	when	your	body	produces	excess	insulin,	the
calories	you	consume	turn	directly	into	fat,	and	yet	your	body	feels	as	if	it	is	starving.	As
a	result,	you	eat	more,	which	only	creates	more	fat.
Where	 does	 the	 excess	 insulin	 come	 from	 to	 begin	with?	Research	 shows	 that	 it
comes	from	eating	a	diet	high	in	carbs,	especially	reϐined	grains	and	added	sugar.	This
high-carb	diet	increases	your	body’s	production	of	insulin,	which	creates	a	biochemical
drive	to	eat	more	and	burn	less	energy.
Meanwhile,	 two	 other	 bodily	 hormones,	 leptin	 and	 ghrelin,	 are	 designed	 to	 help
regulate	your	appetite,	telling	the	brain	when	you	are	hungry	or	satiated.	Unfortunately,
when	you	are	overweight,	both	those	hormones	don’t	function	properly.
Let’s	 look	at	 leptin	ϐirst.	Leptin	is	secreted	primarily	 in	fat	cells,	and	it	signals	the
brain	when	you	have	consumed	enough	fuel,	conveying	that	you	are	satisϐied	and	that
you	have	the	energy	you	need	to	go	about	your	business.	Because	leptin	is	secreted	by
fat	cells,	the	more	fat	you	have,	the	more	leptin	you	produce.	And	since	leptin	decreases
appetite,	 increased	 leptin	 should	help	 you	 to	 lose	weight.	 But	 this	 is	 not	 the	 case	 in
people	who	are	overweight.	So	what’s	going	on?
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It	is	true	that	the	more	fat	you	have,	the	more	leptin	your	body	produces.	In	theory,
the	more	the	leptin	you	produce,	the	less	hungry	you	should	be	and	the	less	food	you
should	eat.	And	the	 less	 fat	your	body	has,	 the	 less	 leptin	you	should	produce,	which
should	make	you	hungrier	and	cause	you	to	eat	more.
People	who	are	obese	do,	 in	 fact,	have	very	high	 levels	of	 leptin.	You’d	 think	 that
would	mean	that	those	people	would	automatically	eat	only	the	number	of	calories	that
they	need,	and	yet	they	continue	to	gain	weight.	Why	is	that?	It	turnsout	that	insulin
blocks	leptin	at	the	brain,	preventing	it	from	delivering	its	message	of	satiety.	This	is
called	 leptin	resistance—when	 leptin	 is	unable	 to	do	 its	 job	because	of	high	 levels	of
insulin.	So	the	person	eats	more,	which	produces	more	insulin,	which	creates	more	fat.
You	see	where	this	is	going,	right?
In	contrast	to	leptin,	ghrelin,	which	is	produced	primarily	in	the	stomach,	tells	your
brain	when	you	are	hungry.	Ghrelin	levels	go	up	when	you	haven’t	eaten	for	a	while	or
when	you	are	limiting	your	calories.	Most	of	the	time,	ghrelin	and	leptin	work	together
in	 a	 ϐine	balance.	As	one	 increases,	 the	other	decreases	 to	keep	your	 appetite	under
control.	If	your	body	is	in	balance,	when	you	haven’t	eaten	in	a	while,	your	ghrelin	level
rises	and	tells	your	brain	that	you	are	hungry.	You	eat	a	meal	and	your	leptin	level	rises,
telling	your	brain	that	you	are	full	and	that	your	stomach	can	stop	producing	ghrelin.
But	 if	 you	 have	 developed	 leptin	 resistance,	 this	 harmony	 is	 disrupted.	 Your	 brain
doesn’t	get	the	signal	that	you	are	full	and	so	you	feel	an	overwhelming	urge	to	keep
eating.	 Some	 of	 the	 common	 recommendations	 for	 maintaining	 a	 balance	 between
leptin	and	ghrelin	include:	eating	sufϐicient	calories	to	keep	your	body	from	going	into
starvation	mode,	eating	plenty	of	protein,	not	 skipping	meals,	 avoiding	 fructose,	 and
increasing	 consumption	 of	 healthy	 fats.	 It’s	 no	 coincidence	 that	 all	 of	 these
recommendations	are	consistent	with	a	low-carb	diet.
The	 bottom	 line	 is	 that	 overeating	 carbohydrates	 can	 lead	 to	 increased	 insulin
levels,	which	prevents	calories	from	being	used	for	energy	and	causes	more	glucose	to
be	 stored	 as	 fat,	 which	 leads	 to	 leptin	 resistance,	 excessive	 ghrelin	 levels,	 and
overeating.
The	low-carb	diet,	then,	works	by	lowering	insulin	levels,	which	causes	the	body	to
burn	both	glucose	and	stored	fat	for	energy	while	allowing	leptin	to	deliver	its	message
of	satiety	to	the	brain,	restoring	the	balance	between	leptin	and	ghrelin.	Ultimately	this
helps	you	shed	excess	weight	and	reduce	risk	factors	for	a	variety	of	health	conditions.
WHY CHOOSE A LOW-CARB DIET FOR WEIGHT LOSS?
The	 quickest	 answer	 to	 that	 question	 is:	 Because	 it	 works.	 And	 this	 isn’t	 just	 some
newfangled	fad,	either.	Remember	how	your	mom—or	grandma,	as	the	case	may	be—
always	used	to	ignore	the	bread	basket	and	skip	dessert	when	she	wanted	to	slim	down
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a	 bit?	 In	 fact,	 since	 as	 early	 as	 the	 mid-1800s,	 doctors	 and	 scientists	 have	 been
uncovering	ample	evidence	of	the	effectiveness	of	weight-loss	diets	that	limit	reϐined
and	simple	carbohydrates.
The	idea	of	restricting	consumption	of	carbohydrates	to	lose	weight	was	ϐirst
popularized	by	a	formerly	obese	English	undertaker	named	William	Banting.
Banting’s	 self-published	 booklet,	Letter	 on	 Corpulence,	 Addressed	 to	 the	 Public,
detailed	the	low-carb	diet—four	meals	a	day	consisting	of	meat,	greens,	fruits,	and
dry	wine—that	had	helped	him	slim	down	after	many	other	diets	had	failed	him.
He	emphasized	avoiding	sugar,	starch,	beer,	milk,	and	butter.
Sure,	you	can	lose	weight	on	any	diet	as	long	as	you	create	a	calorie	deϐicit,	but	there
are	a	couple	of	problems	with	the	straight	calorie-restriction	approach.	The	ϐirst	and
most	 obvious	problem	 is	 hunger.	When	people	 simply	 cut	 calories,	 they	 feel	 hungry.
And	no	one	likes	to	feel	hungry,	even	if	it’s	just	for	a	few	days	(or	hours!)	and	especially
if	it’s	a	long-term	situation.	No	matter	how	much	a	person	wants	to	lose	weight,	they
will	eventually	give	in	to	hunger,	which	leads	to	the	yo-yo	effect,	where	you	lose	weight
only	to	gain	it	back	again,	and	then	try	to	lose	it	again,	in	a	continuing	cycle.
Thanks	to	biochemical	reactions,	low-carbohydrate	diets	have	a	distinct	advantage
over	those	that	simply	restrict	calories.	As	we	have	 learned,	by	restricting	carbs,	you
lower	your	body’s	production	of	insulin,	which	allows	more	of	the	glucose	in	your	blood
to	be	burned	for	energy	instead	of	being	stored	as	fat,	and	allows	leptin	to	do	its	job	of
signaling	the	brain	when	you	have	eaten	a	sufϐicient	amount.	In	other	words,	you	feel
satisϐied	with	less	food.	Eating	simple	carbohydrates,	on	the	other	hand,	increases	your
appetite.	So	even	though	low-carb	dieters	aren’t	actively	counting	calories,	they	end	up
eating	fewer	of	them	simply	because	they	feel	less	hungry.
Recent	studies	have	shown	that	people	who	restrict	their	carbohydrate	intake	not
only	eat	fewer	calories,	but	actually	burn	more	calories	even	while	at	rest	than	people
who	 eat	 high-carbohydrate	 diets.	 So	 a	 low-carb	 diet	may	 increase	 your	metabolism
while	at	the	same	time	reducing	your	hunger,	making	it	easier	for	you	to	eat	less	and
burn	more.
HOW TO LOSE WEIGHT ON A LOW-CARB DIET
To	 be	 successful	 on	 a	 low-carb	 diet,	 it	 is	 important	 to	 ϐirst	 understand	 a	 bit	 about
carbohydrates,	 which	 foods	 contain	 them,	 and	 the	 difference	 between	 simple
carbohydrates	 (“bad	 carbs”)	 and	 complex	 carbohydrates	 (“good	 carbs”).	 Although
carbohydrates	have	gotten	a	bad	rap	in	recent	years,	some	are,	in	fact,	crucial	for	good
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health.
Good Carbs Versus Bad Carbs
There	 are	 two	 types	 of	 carbohydrates:	 Simple	 carbohydrates	 and	 complex
carbohydrates.	Simple	carbohydrates	are	the	so-called	bad	ones.
The	primary	difference	between	the	good	carbs	and	bad	carbs	is	ϐiber.	The	digestive
system	breaks	all	carbohydrates	down	into	sugar	(glucose),	which	is	the	body’s	source
of	energy.	Carbohydrates	that	contain	very	little	ϐiber	break	down	much	more	quickly
than	those	that	contain	a	 lot	of	 ϐiber.	The	quicker	glucose	hits	your	bloodstream,	the
more	severe	the	resulting	spike	in	blood	sugar	will	be.
Good	carbs,	or	complex	carbohydrates,	are	those	that	are	full	of	ϐiber	and	nutrients.
Because	of	their	higher	ϐiber	content,	complex	carbohydrates	are	absorbed	slowly	into
our	systems,	thereby	not	causing	the	extreme	spikes	in	blood	sugar	levels	that	lead	to
overproduction	of	insulin	and	leptin	resistance.	Good	carbs	serve	as	easily	accessible
energy	for	the	body,	contain	lots	of	important	nutrients,	and	are	the	body’s	only	source
of	fiber.
Complex	 carbohydrates	 are	 plant	 foods	 that	 are	 minimally	 reϐined—such	 as
vegetables,	 fruits,	beans,	and	whole	grains—and	are	 full	of	nutrients	as	well	 as	 ϐiber,
which,	while	it	is	not	digested,	provides	all	sorts	of	health	beneϐits.	Fiber	slows	down
the	 absorption	 of	 other	 nutrients	 eaten	 at	 the	 same	meal,	 including	 carbohydrates,
preventing	blood	sugar	spikes,	hence	preventing	spikes	in	insulin	production	and	leptin
resistance.	Fiber	also	has	the	added	beneϐit	of	helping	you	feel	full	with	fewer	calories
and	 for	 a	 longer	 period	 of	 time.	 Whole	 grains,	 beans,	 vegetables,	 and	 fruits	 are	 all
examples	of	good	carbs.
Good	carbs	are	found	in:
•	Nonstarchy	vegetables	(leafy	greens,	broccoli,	cauliflower,	zucchini,	cucumbers)
•	Beans	and	other	legumes	(black	beans,	pinto	beans,	peanuts)
•	Whole	grains	(brown	rice,	oats,	millet,	bulgur)
•	Nonstarchy	fruits	(berries,	melons,	apples,	grapes,	peaches,	nectarines)
Simple	carbohydrates	are	plant	foods	that	have	been	highly	reϐined	and	stripped	of
their	 beneϐicial	 ϐiber	 and	 nutrients,	 or	 those	 that	 are	 naturally	 devoid	 of	 ϐiber	 and
nutrients.	 These	 include	 reϐined	 sugar	 (including	 corn	 syrup	 and	 other	 caloric
sweeteners)	and	grains	 like	white	 ϐlour	and	white	rice.	White	potatoes,	certain	other
starchy	vegetables,	and	some	fruits	fall	into	this	category	as	well,	since	they	are	high	in
natural	 sugars	 and	 starch	 but	 low	 in	 other	 nutrients	 and	 ϐiber.	Many	 of	 these	 foods
15
provide	 next	 to	 nothing	 in	 the	way	 of	 nutrients.	 They	 are	 empty	 calories	 that	 cause
blood	sugar	to	spike,	setting	off	the	vicious	insulin-fat-storage–leptin-resistancecycle
that	leads	to	weight	gain.
Bad	carbs	are	found	in:
•	White	flour
•	White	bread
•	White	rice
•	White	potatoes
•	Added	sugar
While	simple	carbs	may	provide	quick	energy	for	the	body,	that	energy	is	wasted	if	you
are	not	using	it	to	run	a	race	or	participate	in	some	other	demanding	physical	activity.
The	most	effective	low-carb	diets	are	those	that	eliminate	simple	carbs	altogether,
while	 limiting	carbohydrates	 from	complex	carbs	to	a	 level	 that	provides	the	needed
dietary	fiber	and	nutrients	but	does	not	create	extreme	spikes	in	blood	sugar.
Low-Carb	Diet	for	Beginners	focuses	on	severely	restricting	or	eliminating	bad	carbs
from	 the	 diet	 and	 choosing	 good	 carbs	 in	moderate	 quantities	 in	 order	 to	 reap	 the
benefits	of	the	nutrients,	fiber,	and	energy	they	provide.
HEALTH BENEFITS OF LOW-CARB EATING
Low-carb	diets	have	many	health	beneϐits.	The	 ϐirst	and	most	obvious	one	 is	weight
loss.	 Being	 overweight	 or	 obese	 is	 associated	 with	 an	 increased	 risk	 for	 the
development	 of	 a	 host	 of	 diseases,	 including	 cancer,	 diabetes,	 and	 heart	 disease.
Reducing	your	weight	by	as	 little	as	7	to	10	percent	can	reverse	or	prevent	diabetes,
lower	 your	 blood	 pressure,	 cholesterol,	 and	 triglyceride	 levels,	 and	 help	 you	 sleep
better.
A	few	other	health	beneϐits	of	low-carb	diets	include	lower	blood	sugar	levels,	which
can	 signiϐicantly	 lower	 your	 risk	 of	 developing	 cancer,	 diabetes,	 heart	 disease,	 and
dementia.	 Stabilizing	 your	 blood	 sugar	 level	 also	 makes	 you	 feel	 better	 and	 more
energetic,	and	reduces	cravings.
Five	 signs	 that	 your	 blood	 sugar	 is	 too	 high:	Thirst,	 frequent	 illness,	 fatigue,
frequent	 yeast	 infections	 (vaginal,	 rashes	 in	 other	 moist	 areas	 of	 the	 body,	 or
athlete’s	foot),	and	frequent	hunger.
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Low-carb	 eating	 can	 also	 signiϐicantly	 lower	 insulin	 levels	 and	 reduce	 insulin
resistance,	both	of	which	are	signiϐicant	risk	 factors	 for	cardiovascular	disease.	Low-
carb	 eating	 has	 also	 been	 shown	 to	 help	 lower	 blood	 pressure,	 which	 is	 one	 of	 the
strongest	risk	factors	for	heart	disease	and	stroke.
Additionally,	a	 low-carb	diet	can	lower	blood	levels	of	triglycerides	and	raise	HDL
(good)	 cholesterol.	High	 levels	of	 triglycerides	 and	 low	 levels	of	HDL	 cholesterol	 are
both	 risk	 factors	 for	 cardiovascular	 disease.	 High	 triglycerides	 have	 also	 been
associated	with	insulin	resistance	and	diabetes.
DEBUNKING COMMON MYTHS ABOUT LOW-CARB DIETS
Myths	and	misinformation	about	low-carb	diets	are	everywhere.	Let’s	examine	a	few	of
these	myths	and	reveal	the	truth.
Myth 1: low-carb diets increase your risk of heart disease.
This	myth	is	one	of	the	most	persistent	ones	about	low-carb	diets,	but	it	 is	based	on
faulty	assumptions,	not	scientific	research.
Because	 low-carb	 diets	 often	make	 up	 for	 the	 reduction	 in	 carbs	 with	 relatively
increased	amounts	of	 fat,	many	 in	 the	 scientiϐic	 community	have	 raised	 the	 concern
that	the	raised	consumption	of	fat	could	cause	a	rise	in	cholesterol,	considered	a	risk
factor	for	heart	disease.	Research	has	shown,	however,	that	people	on	low-carb,	high-
fat	diets	tend	to	see	an	improvement	in	their	cholesterol	levels.	It	turns	out	that	when
carbohydrates	are	not	available	to	the	body	for	quick	energy,	the	body	is	forced	to	burn
fat	for	energy.	So	that	extra	fat,	including	the	saturated	fat,	is	burned	before	it	can	hurt
you.
Furthermore,	recent	studies	have	shown	that	people	on	low-carb	diets	have	lower
levels	of	inϐlammation	in	their	bodies,	and	inϐlammation	is	another	risk	factor	for	heart
disease.
Although	more	studies	are	needed,	current	research	supports	the	idea	that	a	low-
carb,	 high-fat	 diet	 actually	 protects	 you	 from	 heart	 disease	 by	 improving	 good
cholesterol	and	reducing	triglycerides,	insulin	resistance,	and	inflammation.
Myth 2: ketones and ketosis are dangerous side effects of a low-
carb diet.
Ketones	are	substances	that	are	produced	naturally	in	the	body	during	fat	metabolism.
Ketones	are	used	by	various	cells,	particularly	brain	cells,	for	energy	and	are	produced
17
when	the	supply	of	dietary	carbohydrate	 is	 low.	People	on	 low-carb	diets,	 then,	burn
ketones,	along	with	fat,	for	most	of	their	energy	needs.	This	is	called	ketosis—when	the
body	burns	fat	and	ketones	for	energy—and	is	the	goal	of	many	very	low-carbohydrate
diets.
One	concern	often	raised	about	ketones	and	ketosis	is	that	if	the	body	is	burning	fat
for	energy,	it	must	not	be	getting	enough	glucose,	but	this	is	not	true.	While	our	bodies
can’t	convert	 fat	to	glucose,	most	cells	can	use	ketones	 instead	of	glucose	for	energy.
The	body	can	also	make	all	the	glucose	it	needs	by	converting	glycogen	that	is	stored	in
the	liver	tissue	and	muscles.
Although	ketone	levels	are	generally	higher	in	people	who	eat	low-carb	diets	than	in
people	who	eat	 high-carb	diets,	 restriction	of	 carbohydrates	does	not	 typically	 raise
ketones	to	harmful	levels.	There	is,	however,	a	dangerous	condition	called	ketoacidosis,
which	is	sometimes	confused	with	ketosis.	Ketoacidosis	is	a	condition	that	can	develop
in	sufferers	of	type	1	diabetes.	Because	these	people	are	unable	to	produce	insulin,	they
can	accumulate	toxic	 levels	of	ketones.	But	this	 is	not	a	concern	for	 low-carb	dieters.
Nondiabetics—and	even	most	people	with	type	2	diabetes	who	inject	insulin—produce
enough	insulin	naturally	to	prevent	ketoacidosis.
Myth 3: counting carbs isn’t enough. You have to count calories,
too.
For	many	people,	counting	carbs	is	enough	because	the	diet	makes	them	less	hungry.
While	all	successful	diets	may	cause	weight	loss	by	creating	a	calorie	deϐicit,	low-carb
diets	 create	 that	 deϐicit	 organically,	 by	 altering	 the	 body’s	 hormone	 balance	 (you’ll
recall	 the	 insulin-leptin-ghrelin	 cycle)	 in	 a	 way	 that	 reduces	 appetite	 and	 increases
metabolism.	Most	people	on	low-carb	diets	eat	fewer	calories	but,	lucky	for	them,	they
don’t	have	to	bother	counting	them	since	they	are	simply	less	hungry.
Myth 4: carbohydrate is an essential nutrient.
An	essential	nutrient	 is	one	 that	your	body	needs	 to	survive	but	cannot	create	 itself.
The	 body	 has	 to	 get	 essential	 nutrients	 from	 outside	 sources.	 There	 are	 essential
proteins	 and	 essential	 fatty	 acids,	 but	 the	 body	 is	 capable	 of	 producing	 all	 the
carbohydrate	it	needs	for	energy.
Myth 5: low-carb diets don’t provide all the nutrients you need.
This	is	another	myth	that	lies	very	far	from	the	truth.	In	fact,	a	low-carb	diet	based	on
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whole	foods	(healthy	fats,	meats,	and	vegetables)	likely	provides	more	ϐiber,	vitamins,
and	minerals	than	what	has	come	to	be	known	as	the	standard	American	diet,	heavy	on
empty-calorie	 foods—reϐined	grains	and	added	sugar.	The	vitamin	that	 is	mentioned
the	most	in	this	debate	is	vitamin	C,	but	the	truth	is	that	meat	and	green	vegetables	can
provide	all	of	the	vitamin	C	you	need.
Myth 6: a low-carb diet causes bone loss and osteoporosis.
This	myth	is	based	on	the	faulty	assumption	that	all	low-carb	diets	are	high	in	protein.
In	fact,	most	low-carb	diet	plans,	including	the	one	recommended	here,	are	high	in	fat
with	only	moderate	amounts	of	protein.	Although	high-protein	diets	may	cause	bone
loss,	 moderate	 protein	 is	 necessary	 for	 good	 bone	 health	 and	 prevention	 of
osteoporosis.
Myth 7: a low-carb diet causes kidney damage.
Again,	 this	 myth	 is	 based	 on	 the	 faulty	 assumption	 that	 low-carb	 diets	 are	 high	 in
protein.	 But	 as	 mentioned	 above,	 low-carb	 dieters	 for	 the	 most	 part	 increase	 their
protein	 intake	 by	 only	 moderate	 amounts.	 So	 while	 it	 is	 true	 that	 eating	 too	much
protein	can	worsen	an	existing	kidney	condition,	a	small	 increase	 in	protein	 for	 low-
carb	dieters	with	healthy	kidneys	does	not	pose	any	danger.19
CHAPTER 2
Getting Started with the Low-Carb Diet
If	you’ve	read	this	far	and	have	decided	that	you	are	ready	to	lower	your	carbohydrate
intake,	there	are	a	few	things	you	should	know	before	you	get	started.
First	 and	 foremost,	myths	 and	misinformation	 about	 low-carb	 diets	 abound.	 For
instance,	don’t	fall	for	the	line	that	low-carb	diets	don’t	allow	fruits	or	vegetables,	that	it
is	an	inescapably	unhealthy	way	to	eat,	that	it	will	raise	your	cholesterol	and	put	you	at
increased	risk	for	heart	disease,	or	that	it	has	to	be	difficult	and/or	boring.
Like	other	diets,	a	low-carb	diet	can	be	healthy	or	unhealthy	depending	on	how	you
go	 about	 it.	 By	 taking	 the	 time	 to	 do	 a	 bit	 of	 research,	 understanding	 the	difference
between	good	carbs	and	bad	carbs	(as	well	as	good	fats	and	bad	fats),	and	devising	an
eating	plan	that	ensures	that	you	are	getting	all	 the	nutrients	you	need,	you	can	 lose
weight	on	a	low-carb	diet	while	still	eating	a	healthy	diet,	reducing	your	risk	of	disease,
and	thoroughly	enjoying	your	meals.
HOW MUCH CARBOHYDRATE IS ENOUGH?
There	are	no	hard-and-fast	rules	about	how	many	grams	of	carbohydrates	you	can	or
should	 eat.	 Every	 body	 is	 different.	 A	 person’s	 optimal	 level	 of	 carbohydrate	 intake
varies	depending	on	such	factors	as	age,	activity	level,	gender,	body	composition,	and
metabolic	 and	 overall	 health.	 For	 a	 healthy,	 highly	 active	 person,	 an	 appropriate
amount	 of	 carb	 grams	per	 day	might	 be	 as	 high	 as	 100,	while	 for	 a	more	 sedentary
person	 or	 someone	who	 already	 produces	 a	 lot	 of	 insulin,	 it	might	 be	 as	 low	 as	 40
grams	(or	even	lower)	per	day.
If	you	are	embarking	on	a	low-carb	diet	to	lose	weight,	your	goal	is	to	ϐind	a	level	of
carbohydrate	 intake	that	makes	you	feel	good	and	allows	you	to	 lose	weight	without
too	 many	 negative	 effects.	 A	 good	 ϐirst	 step	 for	 people	 wishing	 to	 lose	 weight	 and
improve	their	health	through	carb	reduction	is	simply	to	eliminate	the	very	worst	carbs
from	 their	 diets.	 This	 includes	 wheat	 and	 wheat	 products	 and	 other	 highly	 reϐined
grains	(breads,	pasta,	white	rice,	many	cereals)	and	 foods	with	added	sugar	or	other
caloric	 sweeteners.	By	 taking	 this	one	simple	 step,	you	may	 ϐind	 that	you	 feel	better
overall,	but	it	may	not	be	enough	to	help	you	lose	weight.
If	you	are	serious	about	losing	weight	on	a	low-carb	diet,	somewhere	in	the	range	of
50	to	100	grams	of	carbohydrates	per	day	is	probably	where	you	want	to	be.	Within	this
range,	 you	 can	 still	 eat	 lots	 of	 nonstarchy	 vegetables,	 some	 fruits,	 and	 very	 small
20
quantities	of	starchier	vegetables	and	grains	such	as	potatoes,	sweet	potatoes,	brown
rice,	or	quinoa.
Many	 low-carb	 diet	 plans	 recommend	 starting	 out	 with	 an	 “induction	 phase”	 or
some	other	introductory	stage,	where	you	restrict	carbs	even	more	severely,	often	as
low	as	20	to	40	grams	per	day.	This	is	a	great	way	to	achieve	what	is	known	as	“optimal
ketosis,”	a	state	in	which	insulin	levels	plummet	and	the	body	burns	fat	at	a	very	high
rate.	Such	a	low	level	of	carb	intake	may	prove	difϐicult	for	most	people	to	maintain	and
could	produce	negative	side	effects,	such	as	constipation,	dehydration,	muscle	cramps,
and	just	plain	diet	burnout.	A	level	somewhere	between	50	and	100	grams	per	day	will
likely	prove	more	comfortable	and	more	doable	for	you	over	a	longer	time	period.
To	ϐigure	out	what	level	is	right	for	you,	track	your	carb	intake	when	you	start	out,
and	simply	ϐigure	out,	through	trial	and	error,	what	level	works	best	for	you.	You	might
want	to	start	with	a	very	low	level	(50	grams	a	day,	perhaps)	and	see	how	you	do	on
that.	More	than	likely,	after	a	bit	of	an	adjustment	period,	you’ll	begin	to	see	the	weight
drop	off	and	ϐind	that	your	appetite	is	reduced	and	your	cravings	all	but	disappear.	On
the	 negative	 side,	 you	 may	 ϐind	 that	 such	 a	 low	 level	 of	 carbs	 leaves	 you	 feeling
unsatisfied	or	is	simply	too	much	trouble	to	maintain.
Then,	 as	 your	 body	 adapts	 to	 your	 new	 low-carb	 lifestyle,	 gradually	 increase	 the
level	 of	 carbohydrates,	 paying	 attention	 to	 how	 you	 feel.	 If	 the	weight	 loss	 slows	 or
stops	or	if	you	begin	to	have	strong	sugar	or	carb	cravings,	reduce	your	carb	level	a	bit.
In	this	way,	you	can	discover	exactly	how	many	carbs	you	can	eat	each	day	while	losing
weight	at	the	rate	you’d	like,	feeling	great,	and	enjoying	life.
ELIMINATE THE BAD CARBS
We	 have	 learned	 that	 there	 are	 two	 types	 of	 carbohydrates:	 simple	 (or	 bad)
carbohydrates	 and	 complex	 (or	 good)	 carbohydrates.	 Bad	 carbohydrates	 come	 from
highly	processed	grains	and	sugars,	which	are	stripped	of	all	their	ϐiber	and	nutrients;
this	process	 leaves	only	empty	calories	that	cause	your	blood	sugar	to	spike	without
any	further	nutritional	beneϐit.	This	is	okay	if	you	are	participating	in	some	physically
demanding	 activity	 for	 which	 you	 need	 quick	 energy.	 But	 if	 you	 are	 trying	 to	 lose
weight,	you’ll	want	to	steer	clear	of	these	bad	carbs.
The	ϐirst	step	in	embarking	on	a	low-carb	diet	is	to	make	a	clean	sweep,	eliminating
all	of	 the	bad	carbs	 from	your	diet	 and	your	kitchen:	white	 ϐlour	and	anything	made
from	white	flour	(bread,	pasta,	donuts,	etc.),	refined	sugar	and	other	caloric	sweeteners,
white	potatoes,	and	white	rice.
WHAT ABOUT GOOD CARBS?
21
Whole	grains	and	foods	made	from	whole	grains,	vegetables,	and	fruits	contain	carbs,
too,	but	these	foods	are	full	of	ϐiber	and	nutrients	and	are	part	of	a	healthful	diet,	even	a
low-carb	 one.	 The	 trick	 is	 to	 choose	 those	 with	 the	 highest	 nutritional	 payoff	 per
carbohydrate	 gram	 and	 limit	 those	 with	 very	 high	 levels	 of	 carbohydrates,	 such	 as
brown	rice	or	whole-grain	pasta,	to	occasional	indulgences.
OKAY, SUGAR’S OUT. WHAT ABOUT ARTIFICIAL
SWEETENERS?
Artiϐicial,	“non-nutritive”	sweeteners	differ	from	caloric	sweeteners	(sugar,	honey,	fruit
or	fruit	juice,	agave	nectar,	maple	syrup)	in	that	although	they	taste	sweet,	they	don’t
contain	calories	or	carbs.	As	a	result,	they	don’t	raise	blood	sugar	or	insulin	levels.	This
is	obviously	appealing	for	anyone	who	is	trying	to	lose	weight,	but	some	research	has
suggested	 that,	 in	 fact,	 the	 use	 of	 artiϐicial	 sweeteners	 may	 be	 associated	 with
increased	weight.	It	might	be	wiser	to	simply	cut	sweets	out	of	your	diet	than	to	dabble
with	 these	 chemical	 sweeteners	 that	 we	 simply	 don’t	 know	 much	 about.	 If	 you	 do
choose	to	use	artificial	sweeteners,	however,	there	are	many	choices	available.
Aspartame,	sold	under	the	brand	names	Equal	and	Nutrasweet,	is	one	of	the	most
common	artiϐicial	sweeteners.	While	aspartame	is	 free	of	carbs	and	calories,	 it	 is	not
suitable	 for	 cooking,	 cannot	 be	 stored	 for	 more	 than	 a	 few	 days,	 and	 can	 cause
unpleasant	 symptoms	 ranging	 from	 mild	 headaches	 to	 serious	 migraines,	 stomach
upset,	and	depression.
Sucralose,	sold	under	the	brand	name	Splenda,	is	synthesized	from	regular	sucrose
(sugar)	 but	 is	 composed	 in	 a	 way	 that	 renders	 the	 molecule	 unrecognizable	 to	 the
digestive	system	so	it	 is	not	absorbed.	It	can	be	used	for	cooking,	although	it	doesn’t
taste	 as	 good	 as	 real	 sugar.	 Some	 sucralose	 products	 contain	 maltodextrin—a
carbohydrate	made	 from	 rice,	 corn,	 or	 potato	 starch—which	 is	 added	 for	 bulk.	 This
adds	a	small	amount	of	carbohydrate	and	calories,	and	there	is	some	evidence	that	it
may	be	harmful	to	your	health.	Check	the	label	and	use	sucralose	sparingly.
Sugar	alcohols,	such	as	maltitol,	xylitol,	erythritol,	lactitol,	and	sorbitol,	are	a	class	of
carbohydrate	 that	 is	 neither	 sugars	 nor	 alcohols.	 They	 are	 widely	 used	 as	 sugar
substitutes	 because	 they	 offer	 the	 bulk	 and	 sweetness	 of	 sugar	 but	 are	 not	 fully
absorbed	 in	 the	 digestive	 system.	 Hence	 they	 arelower	 in	 calories	 and	 carbs	 than
sugar.	 As	 a	 result,	 they	 cause	 a	much	 slower,	 smaller	 blood	 sugar	 and	 insulin	 spike.
Again,	 these	 sweeteners	 should	 be	 consumed	 in	 limited	 quantities	 and	with	 caution
since	they	can	cause	some	nasty	side	effects,	including	gas,	bloating,	and	diarrhea.
Stevia	 is	 the	most	 natural	 of	 the	 non-nutritive	 sweeteners	 since	 it	 is	 an	 extract
derived	from	a	South	American	plant	called	stevia	(Stevia	rebaudiana).	 It	 is,	however,
highly	processed.	Like	the	artiϐicial	sweeteners,	 it	has	no	carbs	or	calories.	You’ll	ϐind
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stevia	as	a	liquid	extract	or	powder	in	supermarkets	and	natural	food	stores.	It	is	heat-
stable,	 so	 it	 can	 be	 used	 for	 cooking	 and	 it	 delivers	 an	 intense	 sweet	 taste.	 Use	 it
sparingly,	since	too	much	can	come	across	as	bitter.	Pure	stevia	is	all	natural,	but	many
stevia	 products	 on	 the	 market	 contain	 additives	 such	 as	 maltodextrin,	 dextrose
(another	 natural	 starch),	 or	 the	 sugar	 alcohol	 erythritol,	 which	 can	 cause	 gas	 and
bloating	in	some	people.	Again,	check	the	label	and,	ideally,	use	only	100	percent	pure
stevia	extract.
GOOD FATS VERSUS BAD FATS
While	low-carb	diets	are	primarily	focused	on	reducing	carbohydrates,	you	do	need	to
pay	some	attention	to	the	other	foods	you	eat.	A	low-carb	diet	does	not	require	you	to
count	 or	 restrict	 calories,	 fat	 grams,	 cholesterol,	 or	 any	 other	 nutrient	 or	 group	 of
nutrients,	but	there	are	a	 few	noncarb	foods	that	should	be	avoided,	as	well	as	some
that	you	should	be	sure	to	include	as	part	of	a	healthy	low-carb	diet.	More	speciϐically,
there	are	good	fats	that	you	want	to	be	sure	to	include	in	your	diet,	and	there	are	bad
fats	that	should	be	avoided.
First,	 let’s	 talk	 about	 good	 fats,	which	are	 an	 essential	 part	 of	 a	healthy	 low-carb
diet.	 These	 fats	 are	 found	 naturally	 in	 foods,	 such	 as	 meat,	 dairy	 products,	 nuts,
legumes,	and	certain	vegetables.	The	fats	found	in	avocados,	eggs,	ϐlaxseed,	olives	and
cold-pressed	olive	oil,	coconut	and	cold-pressed	coconut	oil,	nuts,	meat,	and	ϐish	are	all
good	 fats.	 These	 fats	 are	 made	 up	 of	 a	 mix	 of	 saturated,	 polyunsaturated,	 and
monounsaturated	fats.	Omega-3s	(found	in	avocados,	ϐish,	olive	oil,	almonds,	and	other
foods)	are	among	the	good	fats,	but	any	fat	that	is	found	in	its	natural	form	in	foods	and
is	not	heat-processed	can	be	an	essential	part	of	a	healthy	diet.
Good	 fats	 help	 your	 body	 absorb	 nutrients,	 create	 hormones,	 and	 ϐight	 disease.
When	you	are	eating	a	low-carb	diet,	it	is	especially	important	that	you	include	plenty
of	healthy	fats,	because	these	fats	are	necessary	for	regulating	hormone	levels,	which
contribute	to	energy	levels	and	weight	loss.	When	you	are	on	a	low-carb	diet,	at	least	30
percent	 to	 40	 percent	 of	 your	 calories	 should	 come	 from	 a	 mix	 of	 saturated,
polyunsaturated,	and	monounsaturated	fats.
Flaxseed,	almonds,	salmon,	and	sardines	are	all	great	sources	of	omega-3s.	Eggs	and
meat	 contain	 a	 beneϐicial	 mix	 of	 both	 saturated	 and	 unsaturated	 fat.	 Coconut	 and
coconut	 oil	 contain	 a	 particularly	 good	 form	 of	 fat	 known	 as	 medium	 chain
triglycerides,	which	may	both	suppress	appetite	and	boost	metabolism.	Olives,	olive	oil,
and	avocados	are	rich	sources	of	healthy	monounsaturated	fat.	All	of	these	foods	can	be
incorporated	 into	 a	 healthy,	 low-carb	 diet.	 Bad	 fats,	 on	 the	 other	 hand,	 should	 be
avoided	entirely.	Just	like	bad	carbs,	bad	fats	are	those	that	have	been	processed	and
damaged.	 These	 include	 highly	 reϐined	 vegetable	 oils,	 heat-extracted	 oils,	 oils	 used
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repeatedly	 for	 frying,	 and	 hydrogenated	 or	 partially	 hydrogenated	 oils	 (trans	 fats).
When	highly	reϐined,	these	oils	are	stripped	of	any	beneϐicial	nutrients.	Furthermore,
the	 body	 can’t	 break	 down	 trans	 fats,	 and	 so	 they	 become	 attached	 to	 the	 arteries,
raising	your	risk	for	heart	disease,	stroke,	diabetes,	and	more.	These	bad	fats	are	found
mostly	in	processed	foods	like	chips,	cookies,	fast	food,	prepared	food,	shortenings,	and
some	margarine.
ALCOHOLIC BEVERAGES
If	 you’re	 someone	who	 enjoys	 an	 alcoholic	 beverage	 now	 and	 then,	 you’ve	 probably
been	pleased	to	read	of	current	research	that	has	found	that	a	bit	of	alcohol—especially
red	wine—can	be	good	for	your	heart.	However,	you	may	be	wondering	how	alcoholic
beverages	fit	into	a	low-carb	diet.
Alcoholic	 beverages	 are	made	 from	high-carb	plants,	 either	 fruit	 or	 grain.	During
fermentation,	much	of	the	carbohydrate	is	consumed	by	yeast,	which	produces	alcohol.
Alcoholic	beverages	do	contain	residual	sugar,	however,	which	varies	widely	by	type.	A
dry	wine	has	very	 little	residual	sugar,	while	a	sweet	dessert	wine	has	a	 lot.	Distilled
spirits,	such	as	vodka	or	whiskey,	have	no	carbohydrates	 left	after	 fermentation	(but
watch	 out	 for	 those	 high-sugar	mixers).	 Liqueurs	 have	 added	 sugar,	 so	 they	 are	 the
highest	 in	 carbohydrates.	 The	 good	 news	 is	 the	 body	 treats	 alcohol	 differently	 from
carbohydrates,	burning	those	calories	before	either	carbohydrate	or	fat.	On	the	other
hand,	alcohol	can	cause	erratic	blood	pressure.	As	a	result,	many	popular	low-carb	diets
recommend	avoiding	alcoholic	beverages,	either	altogether	or	in	the	initial	phase	of	the
diet.	If	you	do	choose	to	consume	alcoholic	beverages,	choose	those	that	are	lower	in
carbohydrates,	such	as	dry	wine	or	whiskey	with	noncaloric	mixers.	Since	alcohol	can
cause	blood	sugar	spikes,	it	is	recommended	that	alcohol	only	be	consumed	with	food
in	order	to	counteract	this	effect.
PUTTING IT ALL TOGETHER
By	now,	you	might	be	feeling	overwhelmed	with	information,	but	really,	low-carb	eating
is	pretty	simple.	There	are	just	a	couple	of	rules	to	remember.	First,	eat	meat,	ϐish,	eggs,
nonroot	vegetables	(any	vegetable	that	grows	above	ground),	and	natural	fats	such	as
butter	or	olive	oil.	When	you	do	eat	carbohydrates,	choose	whole	grains	and	nonstarchy
fruits	and	vegetables.	Second,	avoid	added	sugars,	reϐined	grains,	and	starchy	foods	like
bread,	pasta,	white	rice,	and	potatoes.	Save	things	like	alcohol	and	chocolate	for	special
treats	and	consume	them	in	 limited	quantities.	And	ϐinally,	eat	when	you	feel	hungry
and	stop	when	you	feel	satisfied.	That’s	it!
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LOW-CARB SHOPPING TIPS
When	shopping	for	 food	that	 is	consistent	with	a	 low-carb	diet,	start	along	the	outer
perimeter	of	the	supermarket.	This	is	where	you’ll	ϐind	most	of	the	fresh,	whole,	natural
foods	 like	 fresh	meat,	vegetables,	and	 fruits.	Load	up	your	cart	with	 these	 items	and
you’ll	be	well	on	your	way	to	a	low-carb	meal	plan.
When	you	do	venture	 into	 the	 inner	aisles	of	 the	grocery	store,	be	sure	you	have
your	reading	glasses	handy.	Food	manufacturers	are	required	to	list	how	many	grams
of	 carbohydrates	 are	 in	 each	 serving	 on	 their	 labels.	 You’ll	 need	 to	 read	 every	 label,
checking	the	carbohydrate	content	as	well	as	the	serving	size	so	you	know	exactly	how
much	carbohydrate	you’ll	be	getting	for	the	quantity	you	are	likely	to	eat	in	a	meal.
The	single	best	piece	of	low-carb	shopping	advice	is	to	skip	the	baked	goods	aisle
altogether.	That’s	right,	just	don’t	even	go	down	that	aisle	if	you	can	avoid	it.	The	same
goes	for	the	pasta,	cookies,	and	snack	foods	aisles.
Three	Tips	for	Low-Carb	Shopping	Success:
1.	Make	a	list	and	stick	to	it.
2.	Avoid	impulse	buys.
3.	Never	shop	on	an	empty	stomach.
STOCKING THE LOW-CARB KITCHEN
Fill	your	pantry	and	fridge	with	delicious	whole	foods	that	can	be	the	basis	of	healthy
low-carb	meals	 or	 quick,	 grab-and-go	 low-carb	 snacks.	 Load	up	on	nonstarchy	 fruits
and	vegetables,	fresh	ϐish	and	shellϐish,	meats	and	poultry,	dairy	products,	and	nuts	and
seeds.
Nuts	 make	 especially	 good	 low-carb	 snacks	 because	 they	 are	 loaded	 with
healthy	 fats,	 protein,and	 other	 nutrients	 like	 magnesium,	 folate,	 ϐiber,
copper,	vitamin	E,	and	arginine.	These	nutrients	all	play	important	roles	in	the
prevention	of	heart	disease.	Try	sprinkling	nuts	on	salads	or	yogurt,	or	 just	pop
them	in	your	mouth	instead	of	carb-heavy	chips	or	crackers.
Choose	the	right	oil.	Cold-pressed	oil	 is	not	damaged	 in	processing	the	way	heat-
processed	 oils	 are.	 Cold-pressed	 olive	 oil	 contains	 healthy,	 omega-3-rich,
monounsaturated	 fats,	 and	 coconut	 oil	 also	 contains	 medium-chain	 triglycerides,
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which	suppress	appetite	and	boost	metabolism.
TIPS FOR DINING OUT
Dining	out	can	be	the	most	difϐicult	time	to	stick	to	any	diet	regimen.	Here	are	a	few
ideas	to	help	you	get	through	a	restaurant	meal	with	your	low-carb	status	intact.
1.	Choose	wisely.
If	 possible,	 choose	 a	 restaurant	 or	 style	 of	 cuisine	 that	 is	 likely	 to	 have	 low-carb
options.	For	instance,	an	Italian	restaurant	or	pizzeria	would	be	a	hard	place	to	ϐind	a
low-carb	 meal.	 Sauces	 in	 Chinese	 restaurants	 are	 often	 loaded	 with	 sugar.	 Opt	 for
something	like	Indian	or	Middle	Eastern	food	that	features	a	lot	of	vegetables,	legumes,
and	grilled	meats.
2.	Plan	ahead.
If	you	can’t	choose	the	restaurant,	try	to	check	the	menu	ahead	of	time	to	see	if	there
are	 any	 low-carb	 options.	 You	 might	 even	 call	 the	 restaurant	 to	 ask	 if	 it	 would	 be
possible	to	substitute	cooked	vegetables	or	salad	for	rice	or	noodles.
3.	Skip	white	rice	and	white	pasta.
If	you	can’t	substitute	vegetables,	ask	if	you	can	substitute	brown	rice	or	wholewheat
pasta	and	then	eat	only	a	small	amount,	or	ask	for	these	items	to	simply	be	left	off	your
plate.
4.	Avoid	foods	with	lots	of	sauce.
Sauces	are	delicious,	but	they	often	contain	loads	of	hidden	sugar	and	carbohydrates.
5.	Be	cautious	with	condiments.
Large	doses	of	carbohydrates	hide	in	condiments	such	as	relish,	ketchup,	and	barbecue
sauce,	so	be	sure	to	check	the	labels	and	find	alternatives	wherever	necessary.
COOKING TIPS
Embarking	 on	 any	 new	 way	 of	 eating	 requires	 that	 you	 learn	 some	 new	 cooking
techniques,	 or	 perhaps	 just	 learn	 to	 cook.	 But	 cooking	 healthy,	 delicious,	 low-carb
meals	doesn’t	have	to	be	difficult.	Here	are	some	tips	to	get	you	started.
1.	The	most	important	tool:	A	good	chef’s	knife.
Low-carb	diets	often	include	larger	amounts	of	vegetables	than	the	standard	American
diet.	More	vegetables	means	more	chopping.	Get	yourself	a	good	chef ’s	knife	and	learn
how	to	use	it.
2.	Chop	once,	eat	veggies	all	week.
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Vegetables	are	usually	quick	and	easy	to	cook,	but	they	can	be	a	hassle	to	prep	with	all
the	chopping	and	slicing	that	goes	into	it.	Save	time	by	chopping	double,	triple,	or	even
quadruple	what	 you	need	 for	 a	meal,	 store	 them	 in	 the	 fridge,	 and	 you’ll	 have	 quick
fixings	for	the	week’s	meals.
3.	Don’t	be	afraid	to	substitute	frozen	vegetables	for	fresh.
Frozen	 vegetables	 are	 frozen	 immediately	 after	 harvesting,	 when	 they	 are	 at	 their
freshest.	This	means	they	retain	all	their	nutrients,	making	them	just	as	nutritious	as
fresh	vegetables,	or	sometimes	even	more	so.	Using	frozen	vegetables	can	save	on	prep
time,	too,	since	many	come	already	trimmed	and	chopped.
4.	Get	to	know	greens.
Green,	leafy	vegetables	are	very	low	in	carbs	and	full	of	nutrition—vitamins,	minerals,
and	ϐiber.	There	is	such	a	wide	variety	of	greens	available	that	you’ll	never	run	out	of
new	 ones	 to	 try.	 Delicate	 greens	 like	 lettuce	 (butter,	 Bibb,	 romaine,	 or	 red	 leaf,	 for
instance),	 baby	 spinach,	 arugula,	 and	mâche	 are	 all	 great	 to	 eat	 raw	 in	 salads	 or	 as
wraps	 for	 foods	 that	 would	 normally	 be	 served	 inside	 bread.	 Sturdier	 greens	 like
mature	 spinach,	 kale,	 Swiss	 chard,	mustard,	 and	 collards	 are	 delicious	 sautéed	with
smoked	or	cured	meats,	garlic,	leeks,	shallots,	or	onions.
5.	If	you’re	going	to	master	cooking	one	thing,	make	it	eggs.
Eggs	are	inexpensive,	high	in	protein,	quick	and	easy	to	cook,	and	extremely	versatile.
Learn	to	make	really	great	eggs	and	you’ll	always	be	 just	a	 few	minutes	away	 from	a
fantastic	low-carb	meal.
6.	Thicken	your	sauces	without	adding	starch.
Flour	and	cornstarch	are	common	sauce	thickeners,	but	there	are	many	ways	to	thicken
a	sauce	without	adding	starch.	One	method	is	simple	reduction—simmering	the	sauce
in	 an	 open	 pan	 for	 a	 long	 time	 to	 let	 liquid	 evaporate.	 Egg	 yolks	 are	 also	 great
thickeners.	Vegetable	gums	are	a	type	of	ϐiber	that	absorbs	liquid,	causing	sauces	to	gel.
Guar	gum	and	xantham	gum	are	both	easy	to	ϐind	at	health	food	stores.	Another	way	to
thicken	 a	 sauce	 is	 simply	 to	 add	 something	 thick	 to	 it,	 such	 as	 sour	 cream,	 yogurt,
cream	cheese,	nut	butters,	or	puréed	vegetables.
7.	Find	delicious	and	nutritious	substitutions.
If	 you	 miss	 having	 a	 bowl	 of	 pasta	 with	 sauce,	 try	 making	 zucchini	 noodles	 or	 use
spaghetti	 squash	 as	 a	 pasta	 substitute.	 Use	 large	 lettuce	 leaves	 to	 wrap	 burgers	 or
sandwich	ϐillings	instead	of	buns	or	bread.	Purée	cauliϐlower	as	a	delicious	substitute
for	mashed	potatoes.
8.	Choose	your	grains	wisely.
When	you	do	use	grains	in	your	cooking,	choose	the	most	nutritious	ones.	These	are
whole	grains	like	barley,	buckwheat,	bulgur,	brown	rice,	corn,	millet,	and	oats.	Quinoa	is
especially	popular	these	days	because	it	is	easy	to	prepare,	is	delicious	hot	or	cold,	and
27
is	a	complete	protein	that	provides	lots	of	vitamins	and	minerals,	as	well	as	plenty	of
fiber.
TEN TIPS FOR SUCCESS
When	starting	a	new	diet,	you	likely	feel	enthusiastic	and	are	full	of	good	intentions	and
positive	thinking.	After	a	few	days,	however,	things	might	start	to	get	a	little	rough.	To
get	you	started	off	on	the	right	foot	and	staying	on	the	path	to	success,	here	are	ten	tips:
1.	Do	your	research.
When	starting	a	low-carb	diet,	make	sure	you	know	what	you	are	getting	yourself	into.
Read	 up	 on	 high-	 and	 low-carb	 foods	 and	 think	 about	which	 foods	 you	will	 need	 to
eliminate	from	your	meal	plan.
2.	Get	the	facts.
Myths	 about	 low-carb	 dieting	 abound.	 Read	 books	 (this	 one	 and	many	 others)	 and
articles	to	uncover	the	truth.
3.	Be	prepared.
Think	about	situations	in	which	eating	low-carb	will	be	a	particular	challenge	and	make
a	plan	 for	how	you’ll	deal	with	 them.	 If	you	dine	out	 frequently,	do	some	research	 to
ϐigure	out	which	restaurants	and	types	of	cuisine	offer	the	most	low-carb	choices.	If	the
holidays	are	 coming	up,	decide	how	you	will	 resist	high-carb	 foods	or	perhaps	 set	 a
limit	for	yourself	to	have	small	amounts	as	a	special	treat.
4.	Plan	your	meals.
By	planning	your	meals	ahead	of	time	and	doing	thoughtful	grocery	shopping,	you	can
ensure	that	you	have	the	low-carb	foods	on	hand	that	you	enjoy,	which	will	keep	you
from	falling	back	on	old,	bad	habits.
5.	Know	the	difference	between	good	carbs	and	bad	carbs.
Having	a	 good	handle	on	 this	 information	will	make	 it	much	easier	 for	 you	 to	make
choices	 that	 support	 a	 low-carb	 diet	 and	 will	 help	 you	 lose	 weight.	 Complex
carbohydrates	 (good	 carbs)	 are	 those	 found	 in	 most	 vegetables,	 fruits,	 and	 whole
grains.	The	closer	a	 food	is	 to	 its	natural	 form,	the	higher	quality	of	carbohydrates	 it
contains.	Simple	carbohydrates	(bad	carbs)	are	those	found	in	high-calorie	foods	that
offer	 little	 ϐiber	 and	 few	 nutrients,	 like	 reϐined	 grains	 (white	 ϐlour,	 white	 rice,	 etc.),
added	sugars,	and	starchy	vegetables	like	white	potatoes.
6.	Eat	your	veggies	(and	fruit,	too)!
There	is	a	common	misperception	that	vegetables	and	fruit	are	not	compatible	with	a
low-carb	diet	since	they	contain	carbohydrates.	This	is	simply	not	true.	Remember	the
earlier	discussion	of	good	carbs	versus	bad	carbs?	Most	vegetables	and	many	fruits	fall
28
into	 the	 good-carbs	 category	 and	 they	 are	 essential	 for	 goodhealth.	 Vegetables	 and
fruits	contain	ϐiber	and	micronutrients	that	will	keep	you	feeling	satisϐied	and	give	you
energy	throughout	the	day.
7.	Eat	plenty	of	fiber.
Reducing	grains	in	your	diet	has	one	unfortunate	effect,	which	is	that	it	cuts	out	a	big
source	of	ϐiber.	Although	ϐiber	is	a	carbohydrate,	it	is	not	digested	the	way	other	carbs
are,	so	it	acts	completely	differently	in	your	body.	In	fact,	ϐiber	is	extremely	important
for	 digestive	 health.	 There	 are	 many	 low-carb,	 high-ϐiber	 foods,	 including	 many
vegetables,	that	can	provide	the	fiber	you	need.
8.	Don’t	be	afraid	of	dietary	fat.
Remember,	good	fat	(the	type	found	naturally	 in	foods,	such	as	meat,	dairy	products,
nuts,	legumes,	and	certain	vegetables)	is	an	essential	part	of	a	healthy	diet.	Good	fats
help	 your	 body	 absorb	 nutrients,	 create	 hormones,	 and	 ϐight	 disease.	 These	 fats	 are
necessary	for	regulating	hormone	levels,	which	contribute	to	energy	levels	and	weight
loss.	When	you	are	on	a	low-carb	diet,	at	least	30	percent	to	40	percent	of	your	calories
should	come	from	a	mix	of	saturated,	polyunsaturated,	and	monounsaturated	fats.
9.	Drink	plenty	of	water.
This	admonition	comes	along	with	any	diet	plan,	but	that’s	because	it	is	important	for
good	health	and	because	it	works.	Initial	weight	loss	on	any	diet	is	usually	the	result	of
water	loss,	so	drink	lots	of	water	to	keep	you	from	becoming	dehydrated.	Dehydration
slows	down	the	fat-burning	process,	which	is	not	what	you	want.	It	can	also	sap	your
energy	and	make	you	constipated,	especially	if	you	are	eating	lots	of	ϐiber.	And	water
fills	you	up	so	that	you	need	to	eat	less	food	in	order	to	feel	satisfied.
10.	Get	your	exercise.
Exercise	can	speed	up	your	weight	loss,	but	it’s	also	important	for	cardiovascular	and
respiratory	health.	Plus,	it	just	makes	you	feel	good.
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CHAPTER 3
The Meal Plan
Starting	 any	 new	 lifestyle	 habit—whether	 it	 is	 an	 exercise	 plan	 or	 a	 diet—is
challenging,	 since	habits	 are	deeply	 ingrained	and	often	hard	 to	break	or	 even	bend.
Having	a	detailed	plan	is	a	great	way	to	get	you	started	on	the	right	track.	It’s	like	a	road
map	that	shows	you	exactly	where	to	turn	each	step	of	the	way.
This	seven-day	meal	plan	is	designed	to	help	you	start	the	ϐirst	week	of	the	low-carb
diet	with	ease.	It	is	designed	for	an	average	adult	with	a	limit	of	50	to	75	grams	of	carbs
per	day.	 Feel	 free	 to	make	 adjustments,	 depending	 on	personal	 factors	 such	 as	 your
weight,	 age,	 activity	 level,	 and	 carbohydrate	 sensitivity.	 For	 instance,	 if	 you	are	very
active,	you	may	wish	to	add	more	carbs—perhaps	a	total	of	100	grams	or	more	per	day
might	be	suitable.
Remember	that	your	low-carb	diet	is	a	lifestyle	change,	not	a	quick	ϐix.	You	might
ϐind	 that	 after	 just	 a	 few	weeks	 on	 the	 diet,	 your	weight	will	 drop,	 you’ll	 have	more
energy,	and,	perhaps	the	best	part,	you	won’t	feel	nearly	as	hungry.	But	don’t	fall	 into
the	trap	of	thinking	that	you’ve	ϐixed	the	problem	and	can	go	back	to	your	old	habits.
Returning	to	a	high-carb	diet	will	only	ensure	weight	gain	will	come	back	to	haunt	you
again.
The	good	news	is	that	once	you’ve	been	on	the	diet	for	a	few	weeks,	you’ll	ϐind	that
choosing	 low-carb	 foods	 becomes	 second	 nature.	 You	 won’t	 have	 to	 think	 so	 much
about	every	morsel	of	food	you	put	in	your	mouth.	Soon	you	will	be	eating	a	low-carb
diet	as	a	matter	of	course—and	you’ll	be	less	hungry	and	have	more	energy.
The	 meal	 plan	 includes	 many	 of	 the	 recipes	 from	Part	 Two	 of	 this	 book.	 These
recipes	are	all	easy	to	make,	full	of	flavor,	and	low	in	carbs.
HOW TO USE THIS LOW-CARB DIET MEAL PLAN
This	meal	plan	is	not	meant	to	be	a	rigid	rule	book,	but	rather	a	guideline	to	help	you
get	a	sense	of	what	you	can	eat	in	a	day	and	still	keep	your	carb	intake	low.	If	there	are
any	dishes	on	the	plan	that	you	don’t	care	for,	simply	switch	them	out	for	something
else.
This	meal	 plan	 is	 designed	 for	 a	moderately	 active	 person	who	 is	 trying	 to	 lose
weight,	so	each	day’s	plan	adds	up	to	no	more	than	75	grams	of	carbohydrates.	If	you
are	extremely	active	or	need	a	much	higher	calorie	diet	than	most,	you	may	need	to	add
foods	or	increase	portions	to	reach	your	calorie	and	carbohydrate	needs.
30
On	the	other	hand,	if	you	are	having	trouble	losing	weight	even	while	eating	only	50
grams	of	carbs	per	day,	or	if	you	ϐind	you	still	crave	high-carb	foods,	try	reducing	your
portion	size	or	eliminating	foods	with	even	moderate	carbohydrate	levels	to	get	under
50	grams	of	carbohydrates	per	day.
SEVEN-DAY MEAL PLAN
Day One (61.2 grams carbs)
Breakfast:	Spring	 Pea	 and	Mint	 Frittata	with	 Goat	 Cheese	 and	 Pancetta	 (17.1	 grams
carbs)
Lunch:	Butternut	Squash	and	Chipotle	Soup	(18.3	grams	carbs)
Snack/Appetizer:	Cabbage-Wrapped	Fresh	Thai	Spring	Rolls	(9.7	grams	carbs)
Dinner:	Roasted	Salmon	with	Caramelized	Leeks	(6.4	grams	carbs)
Dessert:	Chocolate	and	Vanilla	Meringue	Swirls	(9.7	grams	carbs)
Day Two (53 grams carbs)
Breakfast:	Glazed	Cinnamon	Roll	Muffins	(15.1	grams	carbs)
Lunch:	Kale	and	Almond	Salad	with	Parmesan	Cheese	and	Lemon	Vinaigrette	(14	grams
carbs)
Snack/Appetizer:	Baked	Barbecued	Zucchini	Chips	(9.5	grams	carbs)
Dinner:	Seared	Trout	with	Cherry	Tomatoes	and	Bacon	(4.7	grams	carbs)
Dessert:	Chocolate	and	Vanilla	Meringue	Swirls	(9.7	grams	carbs)
Day Three (63.8 grams carbs)
Breakfast:	Bacon-Crusted	Mini	Quiches	with	Mushrooms	and	Greens	(3.9	grams	carbs)
Lunch:	Creamy	Chicken	Soup	with	Roasted	Garlic	(9.9	grams	carbs)
Snack/Appetizer:	Orange	Cream	Ice	Pops	(11.8	grams	carbs)
Dinner:	Quinoa	and	Vegetable	Gratin	(29.7	grams	carbs)
Dessert:	Frosted	Brownies	(8.5	grams	carbs)
Day Four (57 grams carbs)
31
Breakfast:	No-Bake	Peanut	Butter–Coconut	Protein	Bars	(21.8	grams	carbs)
Lunch:	Roasted	Cauliflower	Soup	with	Smoked	Gouda	(12.3	grams	carbs)
Snack/Appetizer:	Olive	Tapenade–Filled	Cucumber	Bites	(5.8	grams	carbs)
Dinner:	Brazilian	Garlic-Lime	Shrimp	(5.6	grams	carbs)
Dessert:	Chocolate-Filled	Strawberry	Soufflés	(11.5	grams	carbs)
Day Five (63.5 grams carbs)
Breakfast:	Savory	Cottage	Cheese	Muffins	(6.4	grams	carbs)
Lunch:	Radicchio,	Fennel,	and	Orange	Salad	with	Olive	Vinaigrette	(20.5	grams	carbs)
Snack/Appetizer:	Cherries	and	Chocolate	Snack	Bars	(17	grams	carbs)
Dinner:	Seared	Chicken	Veracruz	(10.2	grams	carbs)
Dessert:	Cinnamon-Pecan	Thins	(9.4	grams	carbs)
Day Six (50 grams carbs)
Breakfast:	Prosciutto,	Spinach,	and	Cream	Baked	Eggs	(7.8	grams	carbs)
Lunch:	Steak	Salad	with	Blue	Cheese	Dressing	(3.6	grams	carbs)
Snack/Appetizer:	Crispy	Parmesan	Kale	Chips	(17.5	grams	carbs)
Dinner:	Prosciutto-Wrapped	Chicken	Stuffed	with	Goat	Cheese	(0.8	grams	carbs)
Dessert:	Carrot	Cake	with	Whipped	Coconut	Cream	Frosting	(20.3	grams	carbs)
Day Seven (53.4 grams carbs)
Breakfast:	Fluffy	Almond	Pancakes	with	Fresh	Berries	(13.6	grams	carbs)
Lunch:	Cobb	Salad	(9	grams	carbs)
Snack/Appetizer:	Bacon-Chile-Cheese	Bites	with	Pecans	(3.1	grams	carbs)
Dinner:	Pizza	Margherita	with	a	Cauliflower	Crust	(16.9	grams	carbs)
Dessert:	Nut-Crusted	Mini	Maple	Cheesecakes	(10.8	grams	carbs)
32
PART TWO
Recipes
CHAPTER FOUR BREAKFAST
CHAPTER FIVE APPETIZERS AND SNACKS
CHAPTER SIX SOUPS AND SALADS
CHAPTER SEVEN ENTRÉES
CHAPTER EIGHT DESSERTS
33
34
CHAPTER 4
Breakfast
SPRING PEA AND MINT FRITTATA WITH GOAT CHEESE AND PANCETTA
PROSCIUTTO, SPINACH, AND CREAM BAKED EGGS
BACON-CRUSTED MINI QUICHES WITH MUSHROOMS AND GREENS
CRISPY CAULIFLOWER PANCAKES
SAVORY COTTAGE CHEESE MUFFINS
FLUFFY ALMOND PANCAKES WITH FRESH BERRIES
NO-BAKE PEANUT BUTTER—COCONUT PROTEIN BARS
GLAZED CINNAMON ROLL MUFFINS
35
Spring Pea and Mint Frittata with Goat
Cheese and Pancetta
SERVES 6
PER	SERVING:
 CALORIES: 334
 FAT (GRAMS): 19 .3
 CHOLESTEROL (MILLIGRAMS): 279
 SODIUM (MILLIGRAMS): 712
 CARBOHYDRATES(GRAMS): 17.1
 FIBER (GRAMS): 5.5
 PROTEIN (GRAMS): 23.4
This	pretty	frittata	is	quick	to	make	and	can	be	served	hot,	warm,	or	at	room	temperature.
It’s	a	great	make-ahead	weekday	breakfast	or	festive	brunch.	Wrap	the	leftovers	in	plastic
wrap	and	store	in	the	refrigerator.	Reheat	in	the	microwave.	Feel	free	to	substitute	thick-
cut	bacon	for	the	pancetta.
2 TEASPOONS OLIVE OIL
1 SMALL SHALLOT, DICED
1 GARLIC CLOVE, MINCED
2 OUNCES PANCETTA, DICED
4 CUPS ARUGULA
2 CUPS FROZEN PEAS, THAWED
8 EGGS
2 TABLESPOONS MILK
¾ TEASPOON SALT
4 OUNCES CRUMBLED GOAT CHEESE
2 TABLESPOONS CHOPPED FRESH MINT
1.	Preheat	the	oven	to	450°F.
2.	In	a	large,	oven-safe,	nonstick	skillet	over	medium-high	heat,	heat	the	oil.	Add	the
shallot,	garlic,	and	pancetta	and	cook,	stirring	frequently,	until	the	shallot	is	soft,	about
5	minutes.	Add	the	arugula	and	peas	and	cook	just	until	the	arugula	is	wilted,	1	to	2
minutes.
3.	Meanwhile,	in	a	medium	bowl,	whisk	together	the	eggs,	milk,	and	salt.	Add	half	of	the
goat	cheese	to	the	eggs	along	with	the	mint.	Whisk	to	combine.
4.	Pour	the	egg	mixture	over	the	vegetables	in	the	skillet.	Transfer	the	skillet	to	the
36
preheated	oven	and	cook	until	the	top	is	almost	set,	about	8	to	10	minutes.	Remove
from	the	oven	and	turn	on	the	broiler.
5.	Crumble	the	remaining	goat	cheese	over	the	top	of	the	frittata	and	place	the	skillet
under	the	broiler.	Broil	for	2	to	3	minutes,	until	the	cheese	is	golden	brown	and
bubbling.
6.	Let	the	frittata	sit	in	the	pan	for	a	few	minutes,	then	turn	it	out	on	a	plate	and	cut	it
into	six	wedges.	Serve	hot,	or	wrap	cooled	portions	and	refrigerate	or	freeze.
37
Prosciutto, Spinach, and Cream Baked Eggs
SERVES 4
PER	SERVING:
 CALORIES: 30 3
 FAT (GRAMS): 24.3
 CHOLESTEROL (MILLIGRAMS): 251
 SODIUM (MILLIGRAMS): 819
 CARBOHYDRATES (GRAMS): 7.8
 FIBER (GRAMS): 3.8
 PROTEIN (GRAMS): 16.8
These	baked	eggs	are	easy	to	make,	but	the	addition	of	prosciutto	and	heavy	cream	make
them	luxurious.	This	dish	is	perfect	for	a	weekend	brunch,	or	even	for	a	light	dinner.
2 TABLESPOONS UNSALTED BUTTER
1½ POUNDS SPINACH, TRIMMED AND RINSED
1 TEASPOON OLIVE OIL
3 OUNCES PROSCIUTTO, CHOPPED
¾ CUP HEAVY CREAM, PLUS 4 TEASPOONS
½ TEASPOON SALT
¼ TEASPOON PEPPER
A FEW GRATINGS OF FRESH NUTMEG
4 EGGS
2 TABLESPOONS GRATED PARMESAN CHEESE
1.	Preheat	the	oven	to	350°F.
2.	Melt	1	tablespoon	of	the	butter	in	a	6-ounce	ramekin	in	the	microwave	and	use	the
melted	butter	to	coat	the	inside	of	the	ramekin	and	three	other	6-ounce	ramekins.
Arrange	the	ramekins	on	a	baking	sheet.
3.	In	a	large	saucepan	over	medium	heat,	add	the	remaining	1	tablespoon	of	the	butter
and	melt	it.	Add	the	spinach,	a	few	handfuls	at	a	time,	and	cook,	turning,	until	it	wilts
before	adding	more.	Drain	the	spinach	and	squeeze	out	any	excess	water.	Chop	the
spinach.
4.	Wipe	out	the	saucepan,	add	the	olive	oil,	and	heat	over	medium	heat.	Cook	the
prosciutto,	stirring	for	about	2	minutes,	until	the	fat	begins	to	render.	Stir	in	the
spinach	and	¾	cup	of	the	cream	and	cook,	stirring	frequently,	until	the	mixture	comes
to	a	boil	and	the	cream	becomes	very	thick	and	is	reduced	to	about	¼	cup,	3	to	5
minutes.	Stir	in	the	salt,	pepper,	and	nutmeg.
38
5.	Divide	the	sauce	among	the	four	prepared	ramekins.	Crack	an	egg	into	a	small	bowl
and	check	for	bits	of	shell,	then	pour	the	egg	into	each	ramekin,	season	each	with	salt
and	pepper,	and	drizzle	1	teaspoon	of	the	remaining	cream	over	each.
6.	Bake	until	the	whites	of	the	egg	are	set	and	just	beginning	to	brown	around	the	edges.
Sprinkle	the	Parmesan	cheese	over	the	eggs	and	serve	immediately.
39
Bacon-Crusted Mini Quiches with
Mushrooms and Greens
MAKES 8 MINI QUICHES
PER	SERVING:
 CALORIES: 182
 FAT (GRAMS): 13.1
 CHOLESTEROL
(MILLIGRAMS): 144
 SODIUM (MILLIGRAMS): 824
 CARBOHYDRATES (GRAMS): 3.9
 FIBER (GRAMS): 1.2
 PROTEIN (GRAMS): 12.7
These	delicious,	portable	breakfast	quiches	make	a	terriϔic	on-the-go	breakfast.	They	can
be	 prepared	 in	 advance	 and	 stored	 in	 the	 fridge	 or	 freezer,	 and	 then	 heated	 in	 the
microwave	just	before	you	dash	out	the	door.
8 STRIPS BACON
1 TABLESPOON OLIVE OIL
1 SMALL ONION, CHOPPED
3 TO 4 BUTTON OR CREMINI MUSHROOMS, CHOPPED
1 POUND SWISS CHARD, STEMMED AND CUT INTO RIBBONS
6 EGGS
¾ TEASPOON SALT
¼ TEASPOON PEPPER
1.	Preheat	the	oven	to	350°F.	In	a	standard	muffin	tin,	place	a	strip	of	bacon	into	each	of
eight	cups,	wrapping	the	bacon	around	the	edge	to	form	a	bottomless	cup.
2.	Heat	the	olive	oil	in	a	medium	skillet	over	medium-high	heat.	Add	the	onion	and
mushrooms	and	cook,	stirring,	until	they	begin	to	soften,	about	3	minutes.	Add	the
chard	and	cook	until	wilted,	3	to	4	minutes	more.
3.	In	a	medium	bowl,	whisk	the	eggs	with	the	salt	and	pepper	until	well	beaten.	Stir	the
vegetable	mixture	into	the	eggs,	then	ladle	the	egg	mixture	into	the	eight	bacon-lined
muffin	cups,	dividing	it	equally.
4.	Bake	until	puffed	and	golden,	about	30	minutes.	Serve	immediately,	or	cool	to	room
temperature	and	store	in	the	fridge	for	up	to	5	days	or	in	the	freezer	for	up	to	3	months.
40
Crispy Cauliflower Pancakes
SERVES 4
PER	SERVING:
 CALORIES: 372
 FAT (GRAMS): 2 7.1
 CHOLESTEROL (MILLIGRAMS): 186
 SODIUM (MILLIGRAMS): 72 9
 CARBOHYDRATES (GRAMS): 15.4
 FIBER (GRAMS): 14.2
 PROTEIN (GRAMS): 6.1
These	 veggie-ϔilled	 pancakes	 are	 somewhat	 like	 fritters	 and	make	 for	 a	 super-easy	 and
healthy	meal.	They	are	low	in	carbs,	but	yummy.	Plus,	they	are	full	of	protein	and	ϔiber,	so
they’ll	keep	you	feeling	full	all	morning	long.	The	pancakes	reheat	nicely	in	the	microwave,
so	make	extra	and	stash	a	few	in	the	fridge	for	another	day.
1 LARGE HEAD CAULIFLOWER, CUT INTO SMALL FLORETS
2 MEDIUM CARROTS, GRATED
4 EGGS
½ CUP FLAXSEED MEAL
½ CUP RAW UNSALTED SUNFLOWER SEEDS
½ CUP FINELY CHOPPED HAZELNUTS
½ CUP FINELY CHOPPED FRESH PARSLEY
2 TEASPOONS FRESH LIME JUICE
1 TEASPOON SALT
½ TEASPOON BLACK PEPPER
2 TEASPOONS FRESH THYME
1 TEASPOON SMOKED PAPRIKA
½ TEASPOON CAYENNE PEPPER
2 TABLESPOONS OLIVE OIL, PLUS MORE IF NEEDED
1.	Place	the	cauliflower	in	a	food	processor	and	pulse	until	it	resembles	coarse	meal.
Transfer	to	a	large	mixing	bowl.
2.	Add	the	carrots,	eggs,	flaxseed	meal,	sunflower	seeds,	hazelnuts,	parsley,	lime	juice,
salt,	black	pepper,	thyme,	paprika,	and	cayenne	pepper.	Stir	to	combine	well.
3.	Heat	the	olive	oil	in	a	medium	nonstick	skillet	over	medium-high	heat.	Spoon	the
batter	into	the	pan	about	¼	cup	at	a	time.	Smooth	each	flat	with	the	back	of	measuring
cup	or	ladle.
4.	Cook	until	the	pancakes	are	golden	brown,	about	3	minutes	per	side.	Repeat	until	you
41
have	used	up	all	the	batter,	adding	a	bit	more	oil	to	the	skillet	if	needed.
5.	Serve	immediately.
42
Savory Cottage Cheese Muffins
MAKES 9 MUFFINS
PER	SERVING:
 CALORIES: 126
 FAT (GRAMS): 7.2
 CHOLESTEROL (MILLIGRAMS): 89
 SODIUM (MILLIGRAMS): 353
 CARBOHYDRATES (GRAMS): 6.4
 FIBER (GRAMS): 1.3
 PROTEIN (GRAMS): 9.9
These	savory	mufϔins	are	loaded	with	protein.	Studded	with	sun-dried	tomatoes,	olives,	and
fresh	oregano,	they	are	also	full	of	flavor.
1 CUP LOW-FAT COTTAGE CHEESE
¾ CUP GRATED PARMESAN CHEESE
¼ CUP WHITE WHOLE-WHEAT FLOUR
½ CUP ALMOND MEAL
1 TEASPOON BAKING POWDER
¼ CUP SUN-DRIED TOMATOES IN OIL, DRAINED AND FINELY CHOPPED
¼ CUP CHOPPED KALAMATA OLIVES
2 TABLESPOONS FINELY CHOPPED FRESH OREGANO
¼ CUP WATER
4 EGGS, LIGHTLY BEATEN
½ TEASPOON SALT
1.	Preheat	the	oven	to	400°F.	Line	the	cups	of	a	standard	muffin	tin	with	nine	paper
liners.
2.	In	a	large	bowl,	combine	cottage	cheese,	½	cup	Parmesan	cheese,	flour,	almond	meal,
baking	powder,	sun-dried	tomatoes,	olives,	oregano,	water,	eggs,	and	salt.	Mix	well.
3.	Spoon	the	mixture	into	the	prepared	muffin	cups,	dividing	equally.	The	cups	should
be	about	three-fourths	full.	Sprinkle	the	remaining	Parmesan	cheese	overthe	tops.
4.	Bake	until	the	muffins	are	puffy	and	golden	brown,	30	to	35	minutes.	Serve	warm	or
at	room	temperature.
43
Fluffy Almond Pancakes with Fresh Berries
SERVES 6
PER	SERVING:
 CALORIES: 322
 FAT (GRAMS): 24.4
 CHOLESTEROL (MILLIGRAMS): 124
 SODIUM (MILLIGRAMS): 74
 CARBOHYDRATES (GRAMS): 13.6
 FIBER (GRAMS): 5.7
 PROTEIN (GRAMS): 4.5
These	simple,	ϔluffy	pancakes	are	every	bit	as	delicious	as	their	carb-heavy	kin.	They	are
easily	adapted	to	be	sweet	or	savory.	For	instance,	try	adding	ricotta	cheese,	lemon	zest,
vanilla	extract,	or	cinnamon	for	sweet	versions.	Or	add	sour	cream,	chopped	chives,	fresh
oregano	or	basil,	chopped	nuts,	or	crumbled	bacon	for	savory	versions.
2 CUPS ALMOND MEAL
4 EGGS, LIGHTLY BEATEN
½ CUP WATER
1 TEASPOON CANOLA OR OLIVE OIL
1 TEASPOON HONEY OR AGAVE NECTAR
PINCH OF SALT
COOKING SPRAY
2 CUPS FRESH BERRIES (RASPBERRIES, STRAWBERRIES, BLACKBERRIES, BLUEBERRIES, OR A COMBINATION)
1.	In	a	large	bowl,	combine	the	almond	meal,	eggs,	water,	oil,	honey,	and	salt	and	stir
until	well	combined	and	smooth.
2.	Heat	a	large	nonstick	skillet	coated	with	cooking	spray	over	medium-high	heat.
3.	Ladle	the	batter	into	the	pan,	about	¼	cup	at	a	time.	Cook	until	bubbles	start	to
appear	on	the	top,	about	2	minutes,	then	flip	the	pancakes	over	and	cook	until	golden
on	the	second	side,	about	2	minutes	more.	Repeat	until	all	of	the	batter	has	been
cooked,	adding	cooking	spray	to	the	skillet	between	batches	as	needed.
4.	Serve	immediately	topped	with	the	berries.
44
No-Bake Peanut Butter–Coconut Protein
Bars
MAKES 12 BARS
PER	SERVING:
 CALORIES: 209
 FAT (GRAMS): 8
 CHOLESTEROL (MILLIGRAMS): 17
 SODIUM (MILLIGRAMS): 129
 CARBOHYDRATES (GRAMS): 21.8
 FIBER (GRAMS): 2.3
 PROTEIN (GRAMS): 11.1
These	tasty	bars	are	full	of	protein	and	take	only	minutes	to	make.	You	can	substitute	any
nut	butter	you	like	and	use	a	noncaloric	sweetener	(like	sucralose)	 if	you	prefer.	Keep	a
bag	of	these	treats	in	the	freezer	and	you’ll	always	have	a	healthy	breakfast	or	snack	on
hand.
1½ CUPS OLD-FASHIONED ROLLED OATS, PROCESSED TO A FLOUR
½ CUP UNSWEETENED PROTEIN POWDER
½ CUP CRISP RICE CEREAL
¼ TEASPOON SALT
½ CUP NO-SUGAR-ADDED, ALL-NATURAL PEANUT BUTTER
½ CUP PURE MAPLE SYRUP, AGAVE NECTAR, OR OTHER LIQUID SWEETENER
1 TEASPOON VANILLA EXTRACT
3 TABLESPOONS SUGAR-FREE SEMISWEET CHOCOLATE CHIPS
½ TABLESPOON COCONUT OIL
1.	Line	an	8-inch	square	pan	with	parchment	paper.
2.	In	a	large	bowl,	combine	the	oat	flour,	protein	powder,	rice	cereal,	and	salt.	Add	the
peanut	butter,	maple	syrup,	and	vanilla	and	stir	to	mix	well.
3.	Press	the	mixture	into	the	prepared	pan,	smoothing	the	top	evenly.
4.	Chill	pan	in	the	freezer	for	about	15	minutes.
5.	Meanwhile,	in	a	small	glass	bowl,	melt	the	chocolate	chips	and	coconut	oil	together	in
the	microwave	at	50	percent	power	for	30-second	intervals.	When	the	chips	begin	to
melt,	stir	with	a	fork	until	smooth.
6.	Remove	the	pan	from	the	freezer	and	slice	into	twelve	bars.	Set	the	bars	on	a	platter
45
or	baking	sheet	with	a	bit	of	space	between	them	and	drizzle	the	melted	chocolate	over
the	tops.	Freeze	again	until	the	chocolate	is	set,	about	15	minutes	more.	Serve
immediately	or	transfer	the	bars	to	a	sealable,	freezer-safe	plastic	bag	and	store	for	up
to	3	months.
46
Glazed Cinnamon Roll Muffins
MAKES 8 MUFFINS
PER	SERVING:
 CALORIES: 231
 FAT (GRAMS): 13.8
 CHOLESTEROL (MILLIGRAMS): 93
 SODIUM (MILLIGRAMS): 166
 CARBOHYDRATES (GRAMS): 15.1
 FIBER (GRAMS): 5.3
 PROTEIN (GRAMS): 6.2
These	low-carb	mufϔins	really	capture	the	ϔlavor	of	forbidden	cinnamon	buns.	Serve	them
warm	or	at	room	temperature	for	a	special	treat	that’s	healthful	enough	to	eat	any	day	of
the	week.
MUFFINS:
½ CUP FLAXSEED MEAL
¼ CUP COCONUT FLOUR
¼ CUP SUCRALOSE OR OTHER NONCALORIC GRANULATED SWEETENER
1 TEASPOON BAKING POWDER
1 TEASPOON GROUND CINNAMON
¼ TEASPOON SALT 3 EGGS
¼ CUP UNSWEETENED ALMOND MILK, PLUS MORE IF NEEDED
2 TABLESPOONS UNSALTED BUTTER, MELTED AND COOLED
1 TEASPOON VANILLA EXTRACT
TOPPING:
¼ CUP SUCRALOSE OR OTHER NONCALORIC GRANULATED SWEETENER
2 TABLESPOONS UNSALTED BUTTER, MELTED
1 TEASPOON GROUND CINNAMON
2 TABLESPOONS PECANS
GLAZE:
1 TABLESPOON UNSALTED BUTTER, AT ROOM TEMPERATURE
1 TABLESPOON CREAM CHEESE, AT ROOM TEMPERATURE
1 TABLESPOON HEAVY CREAM
¼ TEASPOON LIQUID NONCALORIC SWEETENER, SUCH AS STEVIA
Preheat	the	oven	to	325°F.	Line	a	standard	muffin	tin	with	paper	liners.
For the Muffins:
47
1.	In	a	medium	bowl,	add	the	flaxseed	meal,	coconut	flour,	sweetener,	baking	powder,
cinnamon,	and	salt	and	stir	to	combine.
2.	In	a	small	bowl,	whisk	the	eggs	until	lightly	beaten.	Add	the	almond	milk,	butter,	and
vanilla	and	whisk	to	combine.
3.	Add	the	egg	mixture	to	the	flaxseed	mixture	and	stir	to	combine.	If	the	batter	is	too
thick,	add	a	bit	more	almond	milk.
For the Topping:
1.	In	a	small	bowl,	combine	the	sweetener,	butter,	cinnamon,	and	pecans.
2.	Spoon	the	batter	into	the	prepared	muffin	tin.	Each	muffin	cup	should	be	about	three-
fourths	full.	Sprinkle	the	topping	equally	over	the	muffins,	about	1	teaspoon	each.
3.	Bake	until	the	tops	are	lightly	browned	and	a	toothpick	inserted	into	the	center
comes	out	clean,	35	to	40	minutes.	Let	the	muffins	cool	in	the	pan	for	a	few	minutes,
then	turn	out	onto	a	rack.
For the Glaze:
Stir	together	the	butter	and	cream	cheese.	Add	the	cream	and	liquid	sweetener	and	stir
until	smooth.	Drizzle	the	glaze	over	the	tops	of	the	warm	muffins	and	serve
immediately.	The	muffins	can	be	frozen	and	stored	for	up	to	3	months.
48
49
CHAPTER 5
Appetizers and Snacks
CRISPY PARMESAN KALE CHIPS
BAKED BARBECUE ZUCCHINI CHIPS
BACON-CHILE-CHEESE BITES WITH PECANS
OLIVE TAPENADE—FILLED CUCUMBER BITES
CABBAGE-WRAPPED FRESH THAI SPRING ROLLS
ORANGE CREAM ICE POPS
CHOCOLATE SHAKE
CHERRY AND CHOCOLATE SNACK BARS
50
Crispy Parmesan Kale Chips
SERVES 4
PER	SERVING:
 CALORIES: 251
 FAT (GRAMS): 18.6
 CHOLESTEROL (MILLIGRAMS): 10
 SODIUM (MILLIGRAMS): 786
 CARBOHYDRATES (GRAMS): 17.5
 FIBER (GRAMS): 3.4
 PROTEIN (GRAMS): 10.2
These	crispy,	salty,	cheesy	chips	are	a	fantastic	healthy	alternative	to	potato	chips	or	to
any	salty	snack	you	might	be	craving.	Kale	is	one	of	the	most	nutrient-dense	foods	on	the
planet.	 Crunchy	 and	 ϔlavorful,	 these	 chips	will	 help	 you	meet	 your	 daily	 requirement	 of
vegetables.
1 BUNCH CURLY LEAF KALE
2 TABLESPOONS OLIVE OIL
¼ CUP (ABOUT 1 OUNCE) GRATED PARMESAN CHEESE
½ TEASPOON SALT
1.	Preheat	the	oven	to	375°F.
2.	Make	sure	the	kale	is	very	dry.	Tear	the	kale	into	bite-size	pieces.
3.	In	a	large	bowl,	toss	the	kale	with	the	olive	oil.	Lay	it	in	a	single	layer	on	a	large	baking
sheet,	and	sprinkle	with	a	pinch	or	two	of	salt.
4.	Bake	until	the	kale	is	crispy,	10	to	15	minutes.	Sprinkle	the	Parmesan	over	the	top
and	bake	for	another	5	minutes.	Serve	immediately	or	store	the	chips	in	an	airtight
container	at	room	temperature	for	up	to	3	days.
51
Baked Barbecue Zucchini Chips
SERVES 2
PER	SERVING:
 CALORIES: 46
 FAT (GRAMS): 0.8
 CHOLESTEROL (MILLIGRAMS): 0
 SODIUM (MILLIGRAMS): 895
 CARBOHYDRATES (GRAMS): 9.5
 FIBER (GRAMS): 2.8
 PROTEIN (GRAMS): 2.9
A	mandoline	makes	quick	work	of	 slicing	 the	 zucchini	 and	 enables	 you	 to	get	 very	 thin
rounds.	But	if	you	don’t	have	one,	a	sharp	knife	and	a	bit	of	patience	will	work	just	as	well.
Try	using	one	green	zucchini	and	one	yellow	zucchini	for	visual	effect,	or	get	creative	and
use	other	vegetables	like	butternut	squash,	eggplant,	parsnips,	or	carrots.
SEASONING	MIX:
1 TEASPOON PAPRIKA
1 TEASPOON GROUND CUMIN
½ TEASPOON CHILI POWDER
½ TEASPOON ONION POWDER
½ TEASPOON GARLIC POWDER
¼ TEASPOON PEPPER
½ TEASPOON LIGHT BROWN SUGAR
¾ TEASPOON SALT
CHIPS:
2 MEDIUM ZUCCHINI, SLICED INTO VERY THIN ROUNDS CANOLA OIL COOKING